We know fat loss requires a calorie deficit...
There is no way around that.
So how do we make being in a calorie deficit as easy as possible?
That would mean reducing cravings and having a healthy appetite.
How do we do that?
First of all, we need to know what dictates our cravings and appetite.
There are obviously psychological factors that effect us, which is why we rely on our GOALS and having a strong 'WHY', which is why it's important to control stress, sleep and gut health...
But...
What are the hormones that directly control our cravings & appetite?
Meet Ghrelin & Leptin...
Ghrelin ("Hunger Hormone")
Ghrelin is produced in the stomach and signals your brain when it's time to eat.
When ghrelin levels rise, you feel hungry. After eating, ghrelin levels decrease. It's like a hunger alarm—higher ghrelin makes you want to eat more.
Leptin ("Satiety Hormone")
Leptin is produced by fat cells and tells your brain when you’re full. When you have enough energy stored, leptin levels rise, and you stop feeling hungry.
If leptin is low (like with a poor diet), you won't feel full, leading to cravings and overeating.
Less Ghrelin & More Leptin = Easy Deficit
So how do we increase the feeling of fullness and decrease our hunger hormone???
The Best Way Is Controlling Blood Sugar Levels
When you eat high-sugar foods, your blood sugar spikes quickly, leading to a burst of energy. But soon after, it crashes, causing you to feel tired and crave more sugary foods as Ghrelin increases to bring your energy back up.
And we control blood sugar levels by managing our Sugar, Protein & Fiber intake
Stable blood sugar with balanced meals with protein, fiber, and complex carbs, helps reduce these cravings and high leptin levels.
1. Less Sugar
Frequent sugar spikes increase insulin, a hormone that stores excess sugar as fat. The constant ups and downs in blood sugar make you feel hungrier, leading to overeating.
2. More Protein
Protein helps with satiety and muscle maintenance. Less protein makes you feel less full and could slow metabolism, making fat loss harder.
3. More Fiber
Fiber slows digestion, keeps blood sugar stable, and makes you feel full longer. Without enough fiber, you'll likely feel hungry sooner and crave more food, especially high-calorie foods.
🙌 These 3 Things Will Regulate Appetite & Reduce Cravings 🙌
In Summary
In short, high sugar, low protein, and low fiber can make it much harder to control appetite and cravings. Increasing the likelihood of overeating and slower fat loss.
Balanced meals with protein and fiber help regulate hormones like ghrelin and leptin, keeping hunger in check and making fat loss easier.
Once again, this is why the 80/20 Rule is so important. Practising moderation to still enjoy events, your favourite desert and dinners with friends... while keeping results.